WOD

Gym Closed This Weekend

WOD

Workout

TABATA
8 SETS, :20 WORK / :10 REST

Tabata 1 – Plate Ground to OH (45/35)|(35/25)
Tabata 2 – Box Jump (20″)
Tabata 3 – Bottom 2 Bottom Air Squat
Tabata 4 – Bike for Cal
Tabata 5 – DBL KB Front Rack Hold (70/53)|(53/35)

-Rest 1:00 b/t Tabatas-

Finisher

RUMP PUMP
2 SETS
10 KB Split Squat (L leg forward)
10 KB Split Squat (R leg forward)
10 KB Romanian Deadlift

Gym closed this weekend

WOD

Strength/Skill

CLEAN COMPLEX
E2MOM x 10 MINUTES…
1 Squat Clean + 2 Front Squats

*Start moderate and progress every set to heaviest set of complex.

Workout

AMRAP x 14 MINUTES
2 Squat Clean (225/155)|(165/115)
20 Double Unders
10 Toes 2 Bar

Gym closed this weekend

WOD

Strength/Skill

5×5
Push Press (20×1)

Workout

FOR TIME
800m Run
25 Push Press (135/95)|(95/65)
800m Run
20 Push Press (155/105)|(135/95)
800m Run
15 Push Press (185/125)|(135/95)

Gym Closed This Weekend

WOD

Workout

OPEN 19.4
FOR TIME
3 ROUNDS
10 Power Snatch (95/65)|(65/45)
12 Bar Facing Burpee

-Rest 3:00-

3 ROUNDS
10 Bar Muscle-Up
12 Bar Facing Burpee

Finisher

SUNS OUT, GUNS OUT
3 SETS
20 Empty Barbell 1/2 Curl*
20 Empty Barbell Skull Crusher

*Taken from ½ curl to shoulder

Open Gym 10AM to Noon

Suggested WOD

Workout

EMOM x 30 MINUTES*
MIn 1 — Russian Step-ups
Min 2 — Alt. V-Ups
Min 3 — 200m Run
Min 4 — Air Squats
Min 5 — Hollow Hold

*:50 Work / :10 Rest

FINISHER
Max Wall Sit